Jamaican seafood curry

Name: Jamaican seafood curry
Prep time: 10 min
Cook time: 240 min
Total time: 250 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1 large onion, finely chopped; 2 garlic cloves, crushed; 5cm piece fresh root ginger, peeled and grated; 1 medium-hot green chilli, deseeded and finely chopped; 1 tbsp curry powder* (heat to your taste); ½ tsp each ground cinnamon, dried chilli flakes and ground turmeric; ¼ tsp ground cloves or allspice; 2 tsp nigella seeds; 1 level tsp sweetener granules (optional); 200g chopped tomatoes; 200ml reduced-fat coconut milk; 175g okra, each sliced into 3-4 pieces on the diagonal; 100g baby spinach, plus a few leaves to serve; 200g cherry tomatoes, halved; 200g raw peeled prawns; 400g skinless and boneless firm white fish fillets, cut into large chunks; 1 tbsp lime juice; *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

Our slow-cooked dish brings together some of the Caribbean island’s most-loved ingredients – it’s sweet, spicy and sensational!

If you don’t have a slow cooker, put all the ingredients up to the coconut milk in a large non-stick saucepan or casserole pan, cover and simmer over a low heat for 30 minutes. Add the okra, cover and simmer for 30 minutes more. Stir in the spinach, cherry tomatoes and prawns, then lay the fish on top. Cover and simmer for 5 minutes or until the prawns and fish are cooked through.

All of our recipes are healthy, delicious and can be easily adapted to suit any need or preference. This recipe has been specially selected as part of our partnership with Diabetes UK.

Read about our partnership

2 Syns per serving

This recipe will take you 4 hours 10 minutes

Serves 4

1 large onion, finely chopped
2 garlic cloves, crushed
5cm piece fresh root ginger, peeled and grated
1 medium-hot green chilli, deseeded and finely chopped
1 tbsp curry powder* (heat to your taste)
½ tsp each ground cinnamon, dried chilli flakes and ground turmeric
¼ tsp ground cloves or allspice
2 tsp nigella seeds
1 level tsp sweetener granules (optional)
200g chopped tomatoes
200ml reduced-fat coconut milk
175g okra, each sliced into 3-4 pieces on the diagonal
100g baby spinach, plus a few leaves to serve
200g cherry tomatoes, halved
200g raw peeled prawns
400g skinless and boneless firm white fish fillets, cut into large chunks
1 tbsp lime juice
*Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

each serving contains

KCal
254
Carbs
13g
Fibre
6.5g
Protein
31g
Fat
6.4g
Saturates
3.7g
Sugars
9.3g
Salt
0.58g

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